This 30-Day Bench Press Program Will Help You Set A New Personal Record

The 30-Day Workout

Week One

* This should be a weight that feels heavy, but you can lift very smoothly. No grinding, grimacing, grunting, or slowing down — just a comfortable weight with which you can do picture-perfect reps.

Workout B:

A1) Dumbbell Bench Press: 4 x 4
B1) Ring Pushups: 3 x 5

Week Two

Workout A

A1) Bench Press: 35 x 1*

* This should be a weight that feels heavy, but you can lift very smoothly. No grinding, grimacing, grunting, or slowing down — just a comfortable weight were you can do picture-perfect reps.

Workout B

A1) Dumbbell Bench Press: 5 x 4
B1) Ring Pushups: 5 x 5

Week Three

Workout A

A1) Bench Press: 3 x 3
B1) Dumbbell Floor Press: 4 x 6

Workout B

A1) Bench Press: 5 x 2

Week Four

Workout A

A1) Bench Press: 3 x 2
B1) Dumbbell Floor Press: 5 x 4

Workout B

A1) Bench Press: 3 x 1

Anthony J. Yeung, CSCS, is a regular contributor featured in Men’s Health and Golf Digest and the founder of GroomBuilder, the 8-week fitness program to transform the way you look for your wedding. Get the FREE 5-day e-course to learn how to get in shape for the big day!